Looking for a gentle way to get back in shape after having a baby? Try these six easy Hot yoga poses from the Fierce Grace sequence that'll strengthen your core without pushing you too hard...

This works wonders for the waistline and core strength while loosening tight muscles around the pelvis and spine. Traditionally performed with the feet together, it can be modified to standing with feet hip width apart for more stability of the pelvis.

The Eagle pose releases tension in shoulders and upper back from holding a baby, strengthens the lower back, legs, feet and ankles (helpful when lifting babies and toddlers).

It opens all the major joints of the body and may also help improve blood flow by strengthening the valves in the veins. It also helps ease cellulite massaging and squeezing your thighs.

How to:

•Inhale with your arms over your head.

•Exhale and swing your right arm under the left arm. Wrap your arms twice, once at the elbows and once at the wrists, so that your hands are in prayer position with your thumbs facing your face. Pull your elbows down to stretch your shoulders.

•Sit down as if sitting on a chair and push your hips way back.

•Bring your right leg over your left leg and try to wrap your foot around the back of your ankle. If your knees go off centre, don't wrap the foot yet. Keep your knees directly under your elbows.

•Sit down with your hips back more and your chest back more. Create an arch in your lower back and a deep compression in your groin.

This is a rejuvenating, relaxing pose that's particularly good if you're suffering from lack of sleep and mental burnout, as it's nurturing and calming. It helps refresh your mind by encouraging circulation to the head, tones hips and thighs and relieves tension in shoulders.

How to:

•Kneel down. Place your arms over your head, with the palms together and thumbs crossed. (If you have a bad lower back you can omit the entrance and exit and just go in and come out with your hands on the floor).

•Slowly come down with control using your core strength, place your head on the floor and fingertips on the floor. If your head won't touch the floor, bend your elbows until it does.

This strengthens the lower back while keeping it safe, creates symmetry in the body and opens the upper back, chest and ribcage: perfect to counter the asymmetry that comes from holding a baby. It also helps tone the arms, waistline, buttocks and legs.

How to:

•Lie on your front. Place your hands on the floor at chest level with your elbows tucked in towards your waist. Your legs should be together with knees locked, buttocks tight and toes pointed.

•Inhale, and without using your arm strength, lift your chest and rib cage off the floor (but leave your navel on the floor; you are trying to bend only your upper back. Don't use your arm strength, only your lower back strength).

•Squeeze your legs together and your elbows to your sides.

•Look up but don't strain your neck.

•Hold the position for 20 seconds. Then turn your head to the side and relax.

This will help trim your waist by strengthening your transverse abdominal muscles. It can also release tension from the back muscles, hips and neck, as well as tight hips, glutes and ilio-tibeal bands.

How to:

•Sit with your left knee bent cross-legged in front of you and your knee directly in front of you.

•Place your right foot one inch across from the left knee on the left side of it. Put your right hand on the floor behind you at the base of your spine for support.

•Inhale, stretch your left arm up and lever your upper right knee and grab your left knee with your left hand. Bring part of the elbow against the knee, inside of the elbow facing out.

•Put your right hip down on the floor. Pull your stomach in and stretch your spine up and turn and twist to the right, from coccyx to neck.

•Look over your right shoulder. Lean back with the upper body to open the chest more and keep your spine in a vertical line.

•Inhale, stretch up, exhale and twist. Look round. Twist. Hold for a few more seconds, and gently untwist slowly.

This breathing exercise refreshes and energises. As well as being a good way to bring tone to the abdominal area, it massages the abdominal organs, oxygenates the body, and is good for the nervous system.

How to:

•Kneel down with your knees and feet together. If you can't kneel, sit cross-legged.

•Relax your belly into your lap. The exhaled breath requires making a "kissing" shape with the lips and making a "sh" and "f" sound simultaneously. You are trying to create a resistance in the mouth, so it's a little difficult to blow the air out. Imagine 60 candles coming towards you on a conveyor belt. Blow each candle out by snapping the belly back on the exhale and relaxing so the inhale takes care of itself.

•Stop and wet the lips a little and swallow a couple of times. For the second set, it is even more important to stay relaxed and relax the belly after every exhale. Start again at double speed. (Note that it takes several weeks and sometimes months to build up to this.) Keep your shoulders still, don't slump and keep your chest up. This will ensure maximum benefit to the abdomen.

The poses are being performed by Michele Pernetta, the founder of Fierce Grace. Visit Fiercegrace.com for more information.

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